* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Pre Class:

1) Football Bar Bench Press Wide Grip: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Bar Dips: 4 sets of 8

Rest 90-120 seconds between sets. Add load if able.

Class:

4) Power Snatch + Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets

Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Work to make sure your footwork doesn’t change among any of the movements.

5) Power Clean + Clean + 2 Jerks: 1 Complex Every 2 minutes for 7 sets

Start at around 60% of your 1RM Power Clean. Build as heavy as deemed fit. Both Jerks should be Split Jerks.

6) 4 rounds AQAP:

10 Squat Cleans 135/95

10 Burpee Lateral Bar Hops

Post Class:

7) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

8) Dumbbell Overhead Tricep Curl: 3 sets of 12

Rest 90 seconds between sets. Heavier than last week.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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